The problem of excessive consumption of sweet and starchy foods has always been very acute. True connoisseurs of baking and sweets are often really difficult to part with their favorite treats. But their use is not always useful, besides it affects the figure badly. So how to give up sweet and starchy foods forever?
Psychological reasons
Often the problem of addiction to sweets can be associated with human psychology. Many tend to seize stress with various goodies. For a while, it helps to improve the mood and feel a certain surge of joy. But glucose is absorbed in the body quite quickly, and the necessary effect passes, but stress remains.
In addition, increased interest in sweets can be caused by chronic fatigue. In this case, replenishment of energy due to chocolate and other things will not help, since, again, sweet gives only a temporary effect. A common cause of sugar dependence is hormonal imbalance. Craving for sweets and starchy foods in this case may increase before menstruation, during depression and menopause.
The harm of sweet
Of course, the use of large amounts of sugar affects human health. Often it is sugar that causes gas, bloating and constipation. But this is far from all that he is capable of. Uncontrolled consumption of sweets can lead to much more serious health problems. Due to the constant load on the pancreas, diabetes can develop. In addition, under the influence of a sweet environment, the microflora multiplies and has a detrimental effect on the intestines, which can lead to digestive upset and even the development of ulcerative colitis, inadequate treatment of which even leads to the formation of a cancerous tumor! The result of problems with the intestines will be constant rashes on the skin, as well as accelerated aging due to the slow formation of collagen.
Many manufacturers, trying to improve the taste of sweets and chocolate, do not disdain to use chemical additives. Their use can cause allergic reactions, disruption of organs. Sometimes this even leads to the formation of cancer cells. Well, a problem familiar to many is various diseases of the oral cavity, starting from caries and ending with the loss of teeth. This is due to the fact that sweets are a source of nutrition for various microorganisms that adversely affect teeth and gums. There have already been plenty of reasons for abandoning sweets, but how can I refuse sweets and starchy foods, even if the prospect of health problems seems vague and distant?
The benefits of sugar
Paradoxically, with the mass of harmful properties of sugar, there is also the benefit that it can bring. The most famous beneficial property of sugars is their energy value. Glucose as an important source of energy is able to give strength to a tired body, moreover, quite quickly. This is very practical and convenient, because even a small candy can give energy, especially to the brain. Disaccharides are also able to improve working capacity and memory, and some of them contribute to better absorption of calcium, amino acids and B vitamins into the blood. Polysaccharides, which are complex compounds, are digested for a long time, thereby prolonging the feeling of fullness, and fiber, which is not digested at all, promotes bowel cleansing. In addition, everyone knows that sweets are champions in raising moods. And even despite the fact that this effect is temporary and imaginary, still it is sometimes quite pleasant, especially if you know the measure. So is it worth it to even think about how to stop eating sweets?
How it works
How is it that sugar has such a huge effect on our body and makes us addicted? Sucrose is a simple carbohydrate, so it quickly breaks down into glucose and fructose, which enter the bloodstream. Glucose is an essential source of energy for the body, it nourishes our brain and organs. But if suddenly excess glucose appears in the body, then it is deposited in fat. When sucrose enters the body, it breaks down almost instantly, because of which it seems small and you want more sweet and starchy flour. The problem is that the body is unable to give a signal when there is already enough energy. The brain is also not an assistant in this, since the dopamine system of pleasure is activated in it.
It has been proven that at the biochemical level, the effects of sucrose are similar to those of opiates. It is also known that sometimes sugar dependence may be due to genetics. A person is sensitive to sugar, he is dramatically affected by a decrease in blood glucose. For such people, sugar becomes a real addiction, because their mood, capacity for work, and self-esteem may depend on excess chocolate. The question of how to refuse sweet and starchy foods is even more acute for them, but nevertheless it must be done so as not to harm one's health and figure.
Use of sugar in production
An acute problem is how manufacturers use sugar in their products. Since it has a great influence on taste, it is not disdain to use it not only in sweets, but also in sauces, spices, dairy products. Therefore, monitoring the amount of its use is especially difficult. In addition, acting like narcotic substances, sugar can be addictive, arouse a feeling of hunger. This is another reason why it is especially actively used in the food industry, because the more the buyer is dependent on sugar, the more sugar-containing products he will buy and will buy constantly. This vicious circle has existed for quite some time, and for many it is a problem. Without having studied the composition of the product properly, the buyer, even without suspecting it, can buy a lot of sweet foods and eat them.
The habit of sugar by some scientists is equated with smoking and drug addiction. In Amsterdam, there was even the idea of placing pictures on sugar-containing products like pictures on packs of cigarettes in order to scare away consumers and thereby reduce the percentage of sugar consumption. However, the rejection of sweet and starchy foods requires first of all painstaking work on oneself. Therefore, frightening pictures would hardly have the necessary effect.
Refusal of sweets
How to stop eating sweets? As mentioned above, this is a very difficult and complex process, requiring a lot of effort. The first and most important thing that should be is desire. If you have decided for yourself that it is time to reduce the effect of sugar on your life and mood, then it will be easier. Starting with psychology, it is necessary to clearly and clearly understand all the harm of sugar and constantly remember about it when the desire to eat something sweet is awakened. In addition, one must accept the fact that sweets will not help solve problems, either physical or psychological. A short feeling of euphoria will not add happiness in life or success in a career, so failure and bad mood cannot be a reason for disruption.
If you want to eat something sweet, you can drink water instead each time. The easiest way to give up sweets - do not buy it! Set a specific goal, better in numbers: for example, lose a certain amount of kilograms or consume no more than a certain amount of sugar per day. Start attending the gym or exercise at home, if only the body was in good shape - physical activity also affects the extermination of love for sweets. Accustom yourself to drink tea without sugar, eat no more than 2-3 sweets per day, gradually reducing this number to zero. Discover some new foods that are healthy and tasty. The main thing is to do everything gradually, knowing the measure. If sweet has long been an integral part of your life - do not give up on it instantly, it will not only lead to nothing, but it will also badly affect your health. Suppose the question of how to give up sweet and starchy foods is not quite relevant for you, the first stage has been completed. But glucose is still necessary for our body.
Useful sweets alternatives
So that life does not become completely bitter, you need to know how to replace the sweet and flour. The most common healthy sweets are, of course, fruits. Of course, leaning on them is also not worth it, but a couple of apples a day or an orange will certainly not do much harm, but even vice versa. If you want something more interesting, you can bake apples with honey and nuts.
But it is better to refuse fruit juices - in them the amount of sugar is quite large in comparison with fruits in the initial state. You can add various dried fruits and dates to the diet, which will also be a pleasant addition to cereals and yoghurts. By the way, from dairy products, like any other, it is worth giving preference to products in which there is no sugar or it is contained in minimal quantities.
Refusing sugar as a diet
Is it possible to lose weight by refusing sweet and starchy foods? Of course, especially if this refusal is accompanied by the introduction of new, more useful products, and regular physical activity. The result will not be quite noticeable - a maximum of 7-8 kg with the exclusion of many other harmful products, such as sausages, crackers, sweet sauces, soda and much more. Here, as in many other diets, the use of the amount of water necessary for the body and the observance of the regime of fractional nutrition will add efficiency. Moreover, if the month is not sweet and starchy, most likely this will not be enough - the result requires more time and more changes in nutrition and lifestyle. Accordingly, do not use the rejection of sweets as an independent diet. Any other full-fledged diet or the transition to proper nutrition, together with the elimination of sweets from the diet, will be much more effective.
Is it worth it to stop eating sweets at all
And how to abandon the sweet and floury forever? And is it worth completely eliminating any, even natural, sugar from your diet? Of course, it all depends on desire. But for what purpose is this to be done? Is it possible that one apple a day containing natural fructose can harm your health or figure? In addition, the catch here is that natural sugars are contained in a very large number of products, so making a menu without them will be extremely difficult.
Sweeteners, which are advised to use in such cases, are not only useless, but can even harm the body. There is still debate about the need for sugar for our body, so no one knows for sure whether we really need it.
Sugar Consumption
If you still feel that your body needs sugar at least in small quantities, then there are simple recommendations on this. To prevent sugar from being stored in fat and not have a detrimental effect on health, scientists and doctors advise women to consume no more than 6 teaspoons per day, and men - no more than 9 teaspoons.
Thus, glucose will enter the body, but it will never be in excess, therefore, you will not gain weight. Now you can not ask yourself how to refuse sweet and starchy foods, but think about more important things.
Doctors Recommendations
Of course, different specialists may have their own view on this issue. But still, most are of the opinion about moderate consumption of sugars. Instead of asking how to stop eating sweets, it’s better to think about how to limit it. But this question will be confronted with you only at first, until moderation becomes a habit. Nutritionists recommend not only monitoring the amount of sugar consumed, but also finding an alternative to sugar-containing drinks like soda, replacing sugar with various extracts and spices when cooking, monitoring the composition of the selected products and refraining from adding sugar to tea, coffee and cereal.
Thus, sugar is not at all the main enemy of mankind! In order to not have health problems, just know the sense of proportion and monitor the diet and products that make up your menu.